Tofu vs. Chicken sandwich — In-Depth Nutrition Comparison

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How are tofu and chicken sandwich different?

Tofu is richer in calcium, manganese, copper, and iron, while chicken sandwich is higher in vitamin B3, vitamin B6, vitamin B5, and vitamin B2.
Tofu covers your daily need for calcium, 63% more than chicken sandwich.
Tofu contains 6 times more copper than chicken sandwich. Tofu contains 0.378mg of copper, while chicken sandwich contains 0.067mg.
Tofu is lower in sodium.
Chicken sandwich has a higher glycemic index (74) than tofu (15).

Tofu, raw, firm, prepared with calcium sulfate and Fast foods, chicken fillet sandwich, plain with pickles types were used in this article.

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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Tofu

Chicken sandwich

Contains more MagnesiumMagnesium	+141.7%
Contains more CalciumCalcium	+1077.6%
Contains more IronIron	+50.3%
Contains more CopperCopper	+464.2%
Contains more ZincZinc	+157.4%
Contains less SodiumSodium	-98.1%
Contains more ManganeseManganese	+439.3%

Contains more SeleniumSelenium

+14.4%

~equal in Potassium ~245mg

~equal in Phosphorus ~185mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Tofu

Chicken sandwich

Contains more Vitamin CVitamin C	+300%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B1Vitamin B1	+45.6%
Contains more Vitamin B2Vitamin B2	+194.1%
Contains more Vitamin B3Vitamin B3	+1926.2%
Contains more Vitamin B5Vitamin B5	+802.3%
Contains more Vitamin B6Vitamin B6	+316.3%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+62.1%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Calcium	683mg	58mg	63%
Vitamin B3	0.381mg	7.72mg	46%
Manganese	1.181mg	0.219mg	42%
Copper	0.378mg	0.067mg	35%
Sodium	14mg	753mg	32%
Vitamin B6	0.092mg	0.383mg	22%
Vitamin B5	0.133mg	1.2mg	21%
Vitamin E		2.41mg	16%
Vitamin B2	0.102mg	0.3mg	15%
Polyunsaturated fat	4.921g	3.177g	12%
Cholesterol	0mg	35mg	12%
Iron	2.66mg	1.77mg	11%
Zinc	1.57mg	0.61mg	9%
Magnesium	58mg	24mg	8%
Vitamin K		8.5µg	7%
Starch		16.5g	7%
Carbs	2.78g	20.89g	6%
Choline		35.3mg	6%
Monounsaturated fat	1.925g	4.481g	6%
Vitamin B1	0.158mg	0.23mg	6%
Vitamin B12	0µg	0.13µg	5%
Folate	29µg	47µg	5%
Calories	144kcal	250kcal	5%
Selenium	17.4µg	19.9µg	5%
Fats	8.72g	11.19g	4%
Fiber	2.3g	1.4g	4%
Saturated fat	1.261g	2.123g	4%
Protein	17.27g	16.28g	2%
Fructose		0.97g	1%
Vitamin C	0.2mg	0.8mg	1%
Vitamin D	0IU	5IU	1%
Vitamin D	0µg	0.1µg	1%
Phosphorus	190mg	185mg	1%
Net carbs	0.48g	19.49g	N/A
Potassium	237mg	245mg	0%
Sugar		3.64g	N/A
Vitamin A		3µg	0%
Trans fat	0g	0.03g	N/A
Tryptophan	0.235mg		0%
Threonine	0.785mg		0%
Isoleucine	0.849mg		0%
Leucine	1.392mg		0%
Lysine	0.883mg		0%
Methionine	0.211mg		0%
Phenylalanine	0.835mg		0%
Valine	0.87mg		0%
Histidine	0.431mg		0%
Omega-3 - EPA		0.003g	N/A
Omega-3 - DHA		0.003g	N/A
Omega-3 - ALA		0.197g	N/A
Omega-3 - DPA		0.003g	N/A
Omega-6 - Gamma-linoleic acid		0.009g	N/A
Omega-6 - Dihomo-gamma-linoleic acid		0.008g	N/A
Omega-6 - Eicosadienoic acid		0.006g	N/A
Omega-6 - Linoleic acid		2.884g	N/A